14 healthy breakfast for slimming and weight loss in 2022

14 healthy breakfast for slimming and weight loss in 2022 

When you're trying to lose weight and slim down, breakfast can set the stage for the rest of the day.

Eating the wrong foods can amplify your cravings and set you up for failure before the day even begins.

On the other hand, eating the right foods can curb food cravings and keep you feeling full until lunchtime.

Here are 14 healthy breakfast foods that can help you lose weight.

1. eggs

Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin.

Thanks to its high protein content, eggs may reduce appetite when eaten with breakfast giving you a boost to weight loss and slimming.

For example, one study in 30 obese women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating bread.

Similarly, another study in 152 adults found that replacing breakfast with eggs resulted in a 65% weight loss and a 34% greater reduction in waist circumference over an eight-week period.

There are many different ways to enjoy eggs, from boiled to scrambled to fried.

Try cooking two or three eggs any way, then mix it up with a serving of your favorite veggies, for a nutritious and delicious breakfast.

Eggs are rich in protein and have been shown to increase satiety, reduce food intake later in the day, and promote slimming and weight loss.

2. wheat germ

Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.

It's also high in fiber, containing nearly 4 grams of fiber in every 1 ounce (28 grams).

Studies show that increasing your fiber intake from cereals may benefit weight loss.

In one study, eating high-fiber cereals was effective in reducing appetite and food intake, as well as helping to stabilize blood sugar after a meal.

Another study followed more than 27,000 men for eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain.

Try using wheat germ as a layer over oatmeal, smoothies, or yogurt dishes to add a little crunch and some extra fiber to your breakfast.

Wheat germ is rich in fiber. Studies show that cereal fiber may help reduce appetite, reduce the risk of weight gain, and keep blood sugar levels stable.

3. the banana

High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals.

One medium banana contains just over 100 calories but packs in 3 grams of dietary fiber - eliminating up to 12% of your daily fiber needs in one serving.

Fiber helps slow the emptying of your stomach to reduce food cravings and keep you feeling full for longer.

Multiple studies have found that increasing your fiber intake from fruits and vegetables is associated with greater weight loss.

In addition, unripe bananas are a good source of resistant starch, a type of starch that the stomach and small intestine do not digest.

Research suggests that resistant starch may help reduce food intake and reduce belly fat.

Bananas can be enjoyed on their own or sliced ​​as a topping on yogurt, cottage cheese, or oatmeal. You can also add green, unripe bananas to your morning smoothie for a hearty dose of resistant starch.

Bananas are high in fiber, which can keep you feeling full for longer. Unripe bananas also contain resistant starch, which may help reduce food intake and belly fat.

4. Yogurt

Delicious creamy yogurt is an excellent addition to a slimming diet for weight loss.

In particular, Greek yogurt provides a hearty portion of protein in every meal, making it an ideal breakfast for weight loss.

One study in 20 women found that eating high-protein yogurt as a snack reduced hunger levels and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers.

Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week were less likely to be overweight or obese compared to those who did not consume yogurt regularly.

Try mixing 1 cup (285 grams) of Greek yogurt with some mixed fruits, chia seeds or wheat germ for an especially nutritious breakfast.

Yogurt is rich in protein and has been linked to decreased hunger and food intake, as well as a reduced risk of weight gain.

5. juices

Smoothies are not only a quick and easy way to get a concentrated dose of nutrients, but they are also a convenient breakfast ingredient that can speed up weight loss.

Since you can customize the ingredients for the juice, you can customize your drink to suit your personal preferences.

Filling your smoothies with low-calorie vegetables and fruits can increase your fiber intake to help you feel fuller for longer.

Add some protein-rich ingredients like nuts, seeds, or protein powder to boost feelings of fullness and fight food cravings.

However, keep in mind that smoothies can quickly turn into calorie bombs if you overload with high-calorie ingredients.

For an easy weight loss smoothie, mix 1 cup (240 ml) of milk with a handful of leafy greens, 2 tablespoons (28 grams) of chia seeds, and 1 cup (144 grams) of strawberries.

Enjoy your drinks all morning to resist snacking and fight food cravings.

Smoothies can be a convenient way to increase your fiber and protein intake to reduce hunger and increase weight loss. Make sure not to add too many high-calorie ingredients.

6. berries

Berries like strawberries, raspberries, blackberries, and raspberries are all incredibly nutrient-dense, which means they're low in calories but packed with essential nutrients.

In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake.

In fact, a study in 12 women found that replacing a sugar-rich afternoon snack with a serving of mixed berries reduced calories later in the day by an average of 133 calories.

Another study in 133,468 adults showed that each daily serving of berries was associated with a loss of 1.1 pounds (0.5 kg) of weight over four years.

Add berries to your morning smoothie, oatmeal or yogurt to take advantage of its unique weight loss and slimming benefits.

Berries are rich in nutrients and rich in fiber. Studies show that eating berries may reduce calorie intake and aid weight loss.

7. Grapefruit

Grapefruit is a popular ingredient in many diets and weight loss programs   and for good reason.

Besides being low in calories, grapefruit is high in water and fiber  both of which can be beneficial for weight loss.

One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to the other group.

In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg)   about five times more than the other group.

In a study in 85 people, taking grapefruit or grapefruit juice before a meal for 12 weeks along with a reduced-calorie diet reduced body fat mass by 1.1%, increased weight loss by 7.1% and reduced calories by 20- 29. % .

Fresh grapefruit slices are a great addition to a full breakfast. You can also add grapefruit to smoothies or fruit salads.

However, if you are taking any medications, be sure to check with your doctor or pharmacist before consuming grapefruit. Some medicines may interact with grapefruit, possibly causing some harmful effects.

Grapefruit is low in calories, high in water and rich in fiber. Studies show that it may increase weight loss and reduce calorie intake and body fat.

8. coffee

Some studies have found that your morning cup of coffee can bring significant benefits in slimming and weight loss.

Because of its caffeine content, coffee may aid weight loss by increasing metabolism and burning fat.

According to a small study in eight men, caffeine consumption increased metabolism by 13% and improved fat breakdown.

Another study in 58,157 adults showed that coffee may help with long-term weight control, as increased coffee intake was associated with decreased weight over a 12-year period.

While coffee may not make a balanced breakfast on its own, you can easily pair it with your favorite healthy breakfast foods.

Just be sure not to overdo it with sugar or coffee whiteners, as they both add calories and cancel out some of the coffee's potential health-promoting properties.

Coffee has been shown to increase metabolism and burn fat. Long-term coffee consumption may also help with weight control.

9. kiwi

High in Vitamin C, Vitamin K, and Potassium, kiwi offers great nutritional content.

It's also an excellent source of fiber  just one cup (177 grams) provides up to 21% of your daily needs.

One study in 83 women showed that a high-fiber, calorie-restricted diet was effective in reducing appetite and food preoccupation while reducing body weight, body fat, and waist circumference.

Furthermore, kiwi contains a specific type of fiber called pectin, which has been shown to promote feelings of fullness, reduce appetite, and increase weight loss.

It also acts as a natural laxative by stimulating the movement of the digestive system.

Kiwi slices help enhance your breakfast. You can also add it to yogurt, smoothies, or cereal.

Kiwis are rich in fiber, including pectin, which may reduce appetite and promote weight loss. This pungent fruit also acts as a natural laxative to help reduce water weight temporarily.

10. Green tea

Take a look at the ingredients in just about any slimming pill or fat-burning supplement, and there's a good chance you'll discover green tea is one of the ingredients.

Green tea has been extensively studied for its ability to metabolize and burn fat.

For example, a small study in 23 people found that taking three capsules of green tea extract increased fat burning by 17% in just 30 minutes.

Another study in 10 adults showed that green tea extract speeds up metabolism and increases 24-hour calorie burn by 4%.

Similarly, a study in 31 adults found that drinking a beverage containing caffeine, calcium, and certain compounds in green tea three times per day for three days increased the number of calories burned per day by 106 calories.

There are unlimited ways to enjoy green tea in the morning. Try adding lemon juice, sprinkling a little honey, or making ginger or mint tea to give your cup a delicious flavor.

Green tea and its components have been shown to increase fat burning and the number of calories burned, which may aid in slimming and weight loss.

11. chia seeds

Small but powerful, chia seeds are an excellent breakfast supplement.

They are high in fiber and can absorb water to form a gel that expands in your stomach to help you feel fuller for longer.

They are also rich in protein, which can slow the emptying of your stomach and reduce levels of ghrelin, the hormone responsible for stimulating hunger.

One study in 11 adults found that eating chia seeds baked in white bread reduced blood sugar levels and appetite.

Another 12-week study in 19 people showed that 35 grams of chia flour per day significantly reduced body weight and waist circumference.

Try making a breakfast parfait with chia seeds by mixing 1 ounce (28 grams) of chia seeds with 1 cup (245 grams) of yogurt in a mason jar or bowl.

Let the mixture steep for 30 minutes to allow the seeds to swell, then cover with 1/2 cup (74 grams) of your favorite berries.

Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.

Chia seeds are high in protein and fiber and have been shown to increase weight loss, reduce appetite, and stabilize blood sugar levels.

12. Oatmeal

Oatmeal is a healthy and delicious breakfast option, especially if you're looking to slim down and lose weight.

Oats are low in calories but rich in fiber and protein  two nutrients that influence appetite and weight control.

In particular, oats are an excellent source of beta-glucan, a type of fiber that has been shown to affect everything from immune function to heart health.

Research shows that beta-glucan can balance blood sugar levels, working to prevent spikes and crashes that may increase your appetite.

One small study in 14 overweight adults also showed that a higher intake of beta-glucan resulted in higher levels of peptide YY, a hormone that regulates food intake by decreasing appetite.

Try combining 1 cup (235 grams) of cooked oatmeal with ½ cup (74 grams) of berries, 1 tablespoon (7 grams) of ground flaxseeds, and a handful of almonds for an energy-packed, fiber-rich morning meal.

Oatmeal is low in calories but rich in fiber and protein, which may help increase weight loss. It also contains beta-glucan, which can reduce blood sugar and appetite.

13. flaxseed

Flaxseeds contain viscous fibre, a type of soluble fiber that absorbs water to form a gel in your gut.

Studies show that soluble fiber is particularly effective at slowing digestion, which may help reduce appetite and reduce calorie intake to aid weight loss.

Research suggests that adding flaxseeds to your diet can have a powerful effect on weight loss and appetite control.

One small study found that drinking a drink made with flaxseed increased feelings of fullness and decreased appetite, compared to a sugar-sweetened drink.

Likewise, a study in 18 men showed that muffins with added flaxseed fiber reduced appetite and promoted fullness more than regular muffins.

Flaxseeds are versatile and easy to enjoy. Ground flaxseeds can be sprinkled over cereal, used to thicken your morning smoothie or even mixed into water to increase your fiber intake.

Flaxseeds are rich in soluble fiber and have been shown to increase feelings of fullness and reduce appetite.

14. nuts

Nuts provide the perfect balance of fiber, protein, and heart-healthy fats, making them a worthy addition to any breakfast.

A year-long study in 169 people showed that adding nuts to a Mediterranean diet significantly reduced waist circumference, compared to another group.

Another study in 65 adults compared the effects of a low-calorie diet containing three ounces (84 grams) of almonds per day to a low-calorie, complex-carbohydrate diet.

Both diets contain an equal amount of calories and protein. However, by the end of the 24-week study, those who ate almonds lost 62% more weight and 56% more body fat than those who ate complex carbohydrates.

Keep in mind that nuts are also high in calories, so limit your intake to 1 ounce (28 grams) at a time to prevent a buildup of calories.

Mix a serving of nuts with yogurt, cottage cheese or homemade granola to elevate your breakfast to the next level in terms of nutrition.

Nuts are rich in fiber, protein and healthy fats. Studies show that adding nuts to your diet may increase weight loss.


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